Nut (with recipe)

            Nuts are among the most nutritious of all foods. They contain relatively more protein than most other foods of plant origin and are therefore great value as a meat substitute. They are also high in unsaturated fatty acids, B vitamins, and a multitude of minerals – phosphorus, iron, and calcium, in particular. Because of this load of nutrients, nuts should be eaten sparingly and chewed well. For greatest nutritive value and easy digestibility, eat nuts in their most natural form. This means nuts freshly extracted from their shells; shells that have not been gassed (for easier cracking), bleached (for uniformity of appearance), or dyed (who needs purple pecans and red pistachios?).

            Once the shell is removed from a nut, it will quickly grow rancid unless refrigerated. Therefore almost all shelled nuts are treated in obnoxious manners to give them indefinite shelf life, and they should be avoided if possible. When you must buy shelled nuts, try to purchase them at a health food store that keeps them refrigerated. Also give a wide berth to roasted nuts. These are cooked at high temperatures that destroy much of the nutritive value; they are often saturated with hydrogenised oils used in the “roasting” process; and they are usually oversalted and sometimes even sugared. Roast your own nuts, it’s easy and the taste is incomparable.

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ROASTED NUTS

·        On top of the stove: In a heavy iron skillet, place 1-2 cups fresh-shelled nuts. Raw cashews, pine nuts, and pumpkin seeds are particularly delicious when fresh roasted. Adjust heat to medium high, and stir nuts until they begin to let off their delicious aroma (about 10 minutes) – be careful not to over-roast. Sprinkle with sea salt (stir in 1 teaspoon pressed vegetable oil, and then salt will cling evenly to the nuts) if desired, and serve warm.

·        In the oven: Place 1-2 cups fresh-shelled nuts on a baking sheet. Place in a 350-degree oven. Every 5 minutes stir the nuts. In about 15 minutes their heady aroma will let you know they are ready – be careful not to over-roast. Sprinkle with sea salt if desired and serve warm.

Lentil, Brown (with recipes)

     One of the oldest of the leguminous plants, the humble lentil was cultivated by the ancient Egyptians and the Greeks. The lentil grows in pods like its botanical cousin the pea – there are two lentils in each small pod – and has long been known as a food of the poor people, for it offers its high protein far more cheaply than the rich man’s beef. As a meat substitute, lentils are a valuable food in vegetarian diets, and in Catholic countries are much used during Lent. The protein contained in lentils, however, is not complete; therefore, a meal of lentils should also include some other source of protein – perhaps a sprinkling of nuts, hard-boiled eggs, or a little cheese. The husk of the lentil seed is sometimes rather difficult to digest, but this can be overcome by adequate cooking or by straining or blending the cooked lentils. It is said that the gas-producing tendencies of lentils are lessened if they are eaten with fruits or vegetables.

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COLD LENTIL SALAD RECIPE

2 medium onions, chopped

2 cloves garlic, chopped

11 tablespoons olive oil

2 cups dry lentils

4 whole cloves

2 bay leaves

Salt and pepper to taste

Water to cover

3 tablespoons balsamic vinegar

Dressing:

½ cup Italian parsley, chopped

1 large onion, chopped

1 tablespoon Dijon mustard

Juice of 1 lemon

Salt and pepper

2-3 tablespoons olive oil (enough to thicken)

1.      Sauté 2 onions and garlic in 4 tablespoons olive oil until transparent. Add all remaining ingredients except the vinegar and remaining olive oil and simmer until lentils are just cooked – do not overcook.

2.      Drain, remove cloves and bay leaf, and cool. Then toss lentils in 7 tablespoons olive oil and the balsamic vinegar.

3.      Mix dressing ingredients, except for olive oil. Slowly add oil until dressing thickens. Add to lentils and mix well. Garnish with watercress and tomato wedges.

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MEATLESS PATE WITH BROWN LENTILS

1 cup brown lentils

1 cup walnuts, chopped and toasted

2 tablespoons butter

2 onions, chopped

2 cloves garlic, chopped

½ cup red wine

2 teaspoons dried thyme

1 teaspoon dried oregano

1 teaspoon basil

1 tablespoon Dijon mustard

Salt and pepper to taste

1.      Cook lentils in just enough water to cover, for 20-30 minutes or until tender. Add water if needed during cooking. Drain.

2.      Chop the walnuts finely and toast. While lentils cook, sauté onions and garlic in butter. Deglaze pan with red wine, and mix with cooked lentils, onion mixture, and remaining ingredients.

3.      Preheat oven to 350 degrees and oil a one-quart loaf pan.

4.      Bake the loaf for 30 minutes. Cool and remove from pan.

5.      Serves eight to ten.